Pecans: How Healthy They Are and What You Should Know About the Nuts

Pecan nuts are healthy and score with many valuable ingredients. They are rich in polyunsaturated fatty acids, iron and potassium, among other things. However, with a fat content of around 70%, they are also small calorie bombs. They have an impressive 690 calories per 100 grams.

Healthy Pecans – Sources and Uses

Even the Native Americans used the healthy pecan nuts for themselves. Pecan trees ( Carya illinoinensis ) belong to the walnut family. They are used in particular in the USA, but also e.g. grown in Australia and Brazil. In the USA, the tree even has its own holiday on April 14th – National Pecan Day. The tree is very robust, can live up to 1000 years and can withstand temperatures down to 20 degrees below zero.

• Pecans taste a little sweet. They can be nibbled raw as a snack or used as an ingredient in muesli, cakes or savory dishes such as salads or cheese dishes. It is practical that its shell can be opened without a nutcracker.
• Pecan nuts are also available in roasted and salted versions, just like peanuts. However, the high salt content makes them less healthy in this form. Valuable ingredients are also lost through roasting.
• With pecan nut oil you can also e.g. refine salads. However, it is not suitable for roasting and deep-frying.

Pecan Nuts – Ingredients

If you nibble a few pecans regularly, you can do a lot of good for your health. The nuts are full of healthy ingredients and are even said to have a positive effect on high blood pressure and be beneficial in diabetes. It shouldn’t be too many, otherwise the character will suffer.

• There are about 9 grams of protein in 100 grams of pecans , which is good for building and maintaining muscle mass. It also contains 10 grams of digestive fiber.
• The fat content of almost 79 grams is high, but the nut contains 41 grams of monounsaturated and 22 grams of polyunsaturated fatty acids, which have a beneficial effect on the cardiovascular system. The nuts are also said to be helpful if you have high cholesterol levels.
• There are also over 120 milligrams of magnesium, some B vitamins and 410 milligrams of potassium for nerves and muscles, and 70 milligrams of calcium for strong bones and teeth.
• The nuts are also helpful for a strong immune system thanks to around 4.5 milligrams of zinc. The selenium it also contains binds heavy metals, among other things.
• About 150 grams of pecan nuts also already contain the recommended daily dose of biotin, which is important for the amino acid metabolism.

Pecans – Purchase and Storage

Pecans are in season during the fall and winter months. Then they are available in their raw form with shell. In the summer months you don’t have to do without either. The nuts can then be bought in mostly ground or chopped form, e.g. as a baking ingredient.

• Pecan nuts should always be stored dry and cool. They can then be stored in the shell for up to 6 months. The kernels themselves belong in the refrigerator, where they can also last up to half a year.
• Beware of mold. If the nuts taste rancid or are discolored, you should stop eating them. Even small amounts of the mold toxin lead to health damage and can cause cancer in the long term.
• In terms of sustainability, pecans are unfavorable because they usually have to be imported from Mexico or the USA. The long distances generate many greenhouse gases.